Scroll Down for the Schedule of Events for this Saturday!

Olympic Weightlifting

Snatch 3×1 @ 50%

Clean and Jerk 3×1 @ 50%

Wod

1) With a 10 minute clock…

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

30 Burpees

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

15 Burpees

Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.

Don’t be that guy

So here is the schedule for this Saturday

If you want to get a wod in, you must do it at 9:00am, its the only time we have a wod available for you guys on Saturday!

9:00am January On Ramp Graduation! Team Workout, and a way to show up and meet some of the people that will be moving on to the classes! Come join in for some fun 🙂

Then…the gym will be closed for the rest of the morning for the CFSB Olympic Weightlifting Competition

the schedule for that is…

10:00am rules briefing

11:00am Snatch

12:00pm Clean and Jerk

1:00pm Metcon

Then…the gym will re-open at 6:00pm for the CFSB Holiday/New years party. Bring food/drink/beer/family…whatever you’d like, whatever you would like! If you show up at 6:00-6:20 you can be put on a team and play some games to win somewhere around $300 for your team to split.

Every 20 minutes your team will be competing in some ridiculous games, 9 total. Here is a heads up on one of the games here…

Spin Cycle

The contestant starts by sitting in a chair with wheels, and attaching a piece of scotch tape to their back. By using their feet, they must spin enough so that the roll of tape is emptied. Then, they must break free of the tape to sprint back across the room.

 

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